As the seasons change across India—from the gentle cool breeze of autumn to the chilly winter winds, or the sudden showers that freshen up the air—we often find ourselves dealing with something far less pleasant: the common cold or flu. You know that feeling—runny nose, sore throat, that constant sneezing, body aches that drain your energy, and the general fog that makes even the simplest tasks feel exhausting.
I’ve been there. We all have. And it’s during these times that many of us instinctively turn to what our grandmothers and mothers have always trusted—Ayurveda.
In our Indian homes, Ayurveda isn’t just an ancient concept locked away in dusty books; it’s alive in our kitchens, in the remedies passed down from generation to generation. It’s about finding comfort, healing, and prevention using natural herbs, spices, and mindful habits. And more than just treating symptoms, Ayurveda helps us restore balance in our bodies, so we bounce back stronger and healthier.
Today, I’m going to walk you through Ayurvedic remedies for the common cold and flu—remedies that I personally use, recommend to friends and family, and that have stood the test of time in Indian households like yours and mine.
Why Do We Catch Colds & Flu? An Ayurvedic Lens
In Ayurveda, a cold or flu isn’t seen as just a random virus we catch out of nowhere. It’s viewed as the body’s way of signalling that something inside is out of balance. This ancient science talks about three fundamental energies called doshas—Vata, Pitta, and Kapha. The common cold and flu usually stem from an imbalance of Kapha and Vata.
Kapha, the energy that governs fluids and stability in our body, increases in cold, damp weather, leading to congestion, heaviness, and that sluggish feeling. On the other hand, Vata—responsible for movement and circulation—brings about dryness, chills, and body aches when it goes haywire.
But there’s more. Ayurveda also speaks of Agni—our digestive fire. When Agni is weak, our digestion suffers, toxins called Ama build up, and immunity takes a hit. That’s when we become vulnerable to infections. So, the Ayurvedic approach is holistic: instead of just masking symptoms, it aims to restore this inner balance and boost our natural immunity.
Let’s Dive Into My Favorite Ayurvedic Remedies for Cold & Flu
You’ll be surprised how most of the remedies I’m about to share use simple, everyday ingredients from your kitchen. That’s the beauty of Ayurveda—it’s accessible, natural, and deeply connected to our Indian way of life.
Tulsi and Ginger: Your Everyday Warriors
If you ask me what the two most powerful herbs in my kitchen are, I’ll say Tulsi (Holy Basil) and Ginger without a second thought. I grew up with Tulsi plants in the courtyard and fresh ginger always within reach in the kitchen. My grandmother swore by them, and now so do I.
Tulsi is a powerhouse of antiviral, antibacterial, and anti-inflammatory goodness. It helps clear congestion, soothes irritated airways, and strengthens your immune system from within.
Ginger, with its warm and spicy nature, works wonders for sore throat, congestion, and those annoying coughs that keep you awake at night. The active compounds in ginger—gingerols and shogaols—help reduce inflammation and promote healing.
What I often do is make a simple Tulsi-Ginger tea. Just boil a few fresh Tulsi leaves and a small slice of ginger in water, strain, and sip it warm. Add a touch of honey if you like. I promise you; this is one of the most comforting things you can do for yourself when you’re under the weather.
Haldi Doodh (Golden Milk): The Bedtime Comfort
I can’t talk about Ayurvedic remedies without mentioning the much-loved Haldi Doodh, or Golden Milk. Turmeric (Haldi) is like liquid gold for your body. Its active ingredient, Curcumin, is anti-inflammatory, antioxidant, and immunity-boosting.
Growing up, my mother made me drink Haldi Doodh every time I caught a cold—and now I find myself making it for my own family. It reduces throat pain, eases cough, and promotes deep, restful sleep—something we all need when our bodies are fighting infection.
To make it even more powerful, I add a pinch of black pepper. Why? Because black pepper enhances the absorption of curcumin in turmeric, making the drink even more effective. One cup before bed is all you need.
The Traditional Kadha: A Sip of Wellness
Nothing says Ayurveda like a warm cup of Kadha. It’s more than just a drink—it’s an ancient immunity booster that I genuinely believe every Indian household should know how to prepare.
The basic Kadha is made by boiling ginger, black pepper, cloves, cinnamon, and Tulsi in water until it reduces by half. Strain it, add a little honey if you wish, and sip it warm.
This decoction helps clear mucus, warms the body, strengthens Agni, and even reduces fever. When I start feeling the first signs of a cold—slight throat discomfort or sneezing—I immediately brew a cup of Kadha. It never fails to bring comfort.
Saltwater Gargles and Steam Inhalation: Don’t Underestimate Them!
Sometimes the simplest remedies are the most effective. Saltwater gargling is something I do the moment my throat feels scratchy. It’s scientifically proven to reduce swelling, wash away irritants, and even help prevent upper respiratory infections.
And when it comes to steam inhalation, there’s nothing like it for clearing blocked noses and soothing chest congestion. For added relief, I toss in a spoonful of Ajwain (carom seeds) or a few drops of eucalyptus oil.
These practices are safe for both adults and children (with supervision) and offer almost immediate relief.
Mulethi and Giloy: The Unsung Heroes
If you’ve got a nagging dry cough that just won’t go away, let me introduce you to Mulethi (Licorice root). It coats the throat, reduces irritation, and helps calm that constant cough. I often chew on a small piece or make a light herbal tea with it.
Another favorite of mine is Giloy—the “Amrita” or nectar of Ayurveda. Giloy is fantastic for building immunity, reducing fever, and fighting infections. You can have it as juice or tablets, but if you’re on medication or elderly, it’s always wise to check with an Ayurvedic expert for the right dosage.
Prevention is Better Than Cure: Ayurvedic Lifestyle & Diet Tips
In Ayurveda, treating an illness is only half the story. The real magic lies in preventing the illness in the first place. And this is where simple dietary choices and daily habits come into play.
Eating Right During Cold & Flu Season
When you’re feeling under the weather, light, warm, and easy-to-digest foods help your body heal faster. I always recommend freshly cooked khichdi, light soups, and moong dal—all seasoned with ginger, turmeric, cumin, and black pepper.
Avoid cold foods, heavy dairy, fried snacks, and anything processed. Trust me, they just make the mucus worse and slow down digestion.
Also, stay hydrated but choose warm fluids like herbal teas, warm water with honey and lemon, or clear broths. They help flush out toxins and keep your system light.
Daily Habits to Strengthen Immunity
To stay one step ahead of seasonal infections, follow these Ayurvedic habits regularly:
- Get enough sleep. Your body heals best when it’s rested.
- Do gentle yoga and breathing exercises like Anulom Vilom to improve respiratory health.
- Try Abhyanga—a warm sesame oil massage—to calm Vata and improve circulation.
- Practice Nasya—applying a few drops of warm ghee or sesame oil in the nostrils—especially during cold, dry months to keep nasal passages moist and protected.
Ayurvedic Care for Every Member of the Family
One of the reasons I love Ayurveda is because it’s family-friendly. From teenagers to elders, these remedies are gentle and can be adapted to suit different age groups.
For children above 14, mild versions of Haldi Doodh, Tulsi tea, or steam inhalation can provide relief. Always keep it mild and in smaller doses.
For the elderly, focus on warm, digestible foods, gentle Kadhas, and immunity-boosting herbs like Giloy—but always consult an expert before starting any new remedy, especially if other medical conditions exist.
Pro Tips
I’d like to leave you with a few tips that have helped me, and my family stay healthy over the years:
- Hydrate with warm fluids throughout the day.
- Add warming spices generously to your cooking—not just for flavor but for their powerful medicinal benefits.
- Don’t skip Nasya during the colder months—it’s a simple yet highly effective preventive step.
Bringing Ayurveda into Your Life
We live in a world where quick fixes are everywhere, but when it comes to your health, nothing beats the gentle, nurturing touch of Ayurveda. By incorporating these Ayurvedic remedies into your daily life—be it a cup of Tulsi tea, a soothing Haldi Doodh, or a warm oil massage—you not only recover faster from colds and flu but also build resilience against future illnesses.
Let’s return to nature. Let’s trust the wisdom of our ancestors. Let’s take charge of our wellness the Ayurvedic way. Take the first step towards natural healing and balanced wellness—because your health deserves expert attention.
Caution
While Ayurvedic remedies are generally safe, natural, and gentle, it’s always wise to listen to your body and exercise caution. If you have pre-existing medical conditions, are pregnant, breastfeeding, or taking any medications, please consult with a qualified Ayurvedic practitioner or healthcare provider before starting any new remedies. Remember, home remedies can support healing, but they are not a substitute for professional medical advice or treatment when needed. If your symptoms worsen, persist, or include high fever or breathing difficulties, seek prompt medical attention.
For personalized Ayurvedic care, expert consultation, and holistic treatment, you can connect with the experienced team at Dr. D. Y. Patil College of Ayurved and Research Centre, Pimpri, Pune—a trusted name in authentic Ayurvedic healthcare.
Frequently Asked Questions (FAQs)
Q1: What causes cold and flu according to Ayurveda?
According to Ayurveda, colds and flu are the result of an imbalance in the Vata and Kapha doshas, along with weakened Agni and the accumulation of Ama (toxins).
Q2: Is Haldi Doodh effective for dry cough?
Yes, Haldi Doodh is highly effective for dry cough. The turmeric reduces inflammation while the warm milk soothes the throat.
Q3: Can children aged 14 and above use these remedies?
Yes, most of these remedies like Haldi Doodh, Kadha, Tulsi tea, and steam inhalation are safe for teenagers. Just use smaller quantities and mild versions.
Q4: How often should I take Kadha during cold and flu?
You can have Kadha once or twice a day. For personalized advice, especially if you’re on other medications, consult an Ayurvedic expert.
Q5: What foods should I avoid when I have a cold or flu?
Avoid cold foods, ice creams, fried snacks, processed food, and excess dairy as they worsen congestion and dampen digestion.
Q6: Can Ayurvedic remedies help prevent cold and flu?
Absolutely. By following Ayurvedic diet, herbs, and daily practices, you can build strong immunity and prevent frequent infections.
Q7: What is Ginger’s role in Ayurvedic cold remedies?
Ginger helps warm the body, reduces inflammation, clears mucus, and soothes sore throats—making it indispensable in cold remedies.
Q8: Is steam inhalation with Ajwain safe?
Yes, it’s safe for most people and offers quick relief from nasal congestion. For children, always supervise.
Q9: When should I consult an Ayurvedic practitioner?
If your symptoms are severe, persistent, or you have other health conditions, it’s wise to seek professional Ayurvedic advice.
Q10: Can I use honey with these remedies?
Yes, honey can be added to most remedies like Tulsi tea or Kadha for its soothing and antimicrobial benefits.